Pumpkin is at the heart of Halloween festivities, and for many is the only experience they have of the squash all season. This is usually for the joys of pumpkin carving rather than cooking. When you discover just how healthy pumpkins are however, you'll realise that pumpkin recipes are just as worth getting excited about and that it would be foolish not to eat the remaining flesh left over from your pumpkin carving. (As a note, if you're rolling up your sleeves ready to tackle your orange fellow there are plenty of free pumpkin carving pattern ideas available on the internet).
Pumpkin is a superfood indeed. In fact, it's not just the inner meat of a pumpkin that's virtuous but its seeds are super nutritous too and contain a wealth of health-promoting properties. Like melons, cucumber, and squash, pumpkins belong to the gourd family. They were much celebrated by Native American Indians who made use of their flesh and seeds for culinary and medicinal purposes. Pumpkin flesh is high in fibre and vitamins C and E, magnesium and potassium and a staggering quantity and variety of carotenoids, being one of the most abundant natural sources of these amazing phytonutrients.
Dietary carotenoids correlate with lower a risk of numerous cancers, heart disease, cataracts and blindness. Pumpkin contains heaps of beta-carotene as well as a huge concentration of alpha-carotene, with just a quarter of a cup yielding the recommended daily amount. Alpha-carotene protects against certain cancers and cataracts, and has also been discovered to be a powerful ally against aging.
Both alpha- and beta-carotene can be converted into vitamin A within the body, which plays an essential role in growth, development and immunity. Beta-carotene is a potent antioxidant and anti-inflammatory agent and prevents cholesterol build up in blood vessels that could lead to stroke or heart attack. The presence of magnesium, potassium and folate in pumpkin heightens its heart-friendly attributes. Beta-carotene works most effectively in combination with other carotenoids and has been found to reduce the risk of lung and colon cancer in particular.
When exploring pumpkin recipes experiment with other squashes too. There are numerous types in all shapes and sizes with many similar nutritional values. One tasty alternative is the butternut squash.
Pumpkins yield delicious and highly nutritious seeds. Known as pepitas, they are dark green and flat with a chewy texture and rich nutty flavour. These seeds are dense in minerals, with just a quarter of a cup providing approximately half the daily recommended dose for magnesium and iron, in addition to high doses of zinc, phosphorous, potassium, selenium, manganese and copper. They also contain the amino acid tryptophan known for anti-depressant qualities, and essential fatty acids.
The dark green oil produced from pumpkin seeds has been used throughout history in India, Europe and America to fight parasites, aid the digestive tract and help with prostate and reproductive disorders. It has also been recommended for pregnant and lactating women because of its high content of essential fatty acids.
Pumpkin seeds have been found to help prevent against prostate gland enlargement due to the chemical substances called cucurbitacins it contains. The essential fatty acids in pumpkin seeds are also necessary for prostate health, and zinc (which pumpkin seeds are especially high in) is great for the reproductive systems and has been shown to reduce prostate size.
The L-tryptophan in pumpkin seeds is known to have anti-depressant properties, so it is suggested eating them can elevate your mood. Pumpkin seeds also contain omega-3 fatty acids known for their role in improving mental function, alleviating depression and aiding memory. Both the omega-3 and omega-6 essential fatty acids in pumpkin seeds have a broad range of health functions in the body.
So, for a smashing pumpkin Halloween, as well enjoying carving pumpkins, check out some tasty pumpkin recipes so you can benefit from the super healthy flesh of your pumpkin carving remains, and throw a handful of pumpkin seeds on top for that extra nutritional boost!
The first item on the agenda is selecting your pumpkin. Folks usually pass up those gnarly squash for the nice round big guys when shopping. You can pick a pretty pumpkin but it's not necessary, or always desirable. Some of those lopsided ones or ones with 'defects' actually can add to your design, and you may get a discount. You are not limited to pumpkins either, a nice Turban Squash or a Golden Acorn or two can add to the fun. Mix it up!
The next step is deciding if you want to just display, carve, or engrave your gourds. Displays of several various gourds can be very effective. I personally like a couple in my mix of carved and engraved squash. Carving is cutting all the way through the flesh while engraving entails just cutting through the outer skin and leaving the under flesh intact.
When you are carving, and in most instances engraving, you will need to scoop out the innards of your squash. Using a large sharp knife cut the top section. Usually it's the top but not always, then lift off. Then you can use an ice cream scoop or large kitchen spoon to remove the seeds and pulp. Ideally you want about an inch thickness of flesh for your designs. A little pot scrubber can smooth the inside for a clean look.
Save those seeds, they make a great snack salted & dried. Or you may want to plant a crop for next fall so keep them in a dry cool spot. Most varieties take about 100 days from planting to maturity, so sow next summer in a sunny place with lots of room to spread out.
Of course you will need to design your carving or engraving. You can transfer a picture by using dressmaker pins and attaching the picture to the face of your gourd. Then with an awl or large pin, prick the outline of your design right through the paper onto your pumpkin. Remove paper and follow the dots you made to cut or engrave.
Creativity comes into play with your design and the tools you decide to use. There are many different specialty pumpkin cutters, or you can just raid the kitchen or your toolbox. A large sharp knife is a must for most carvings. Apple corers, drills, various sizes of chisels, large spoons, and all sorts of items found around the house can help you create wonderful works of art. A little craft blade can help with intricate engravings. I've even used an old jigsaw blade with several layers of duct tape on one end as a self fashioned handle.
With a knife you want to slice the flesh. With a specialty cutter or the jigsaw blade use a sawing motion to cut the design. This motion is most useful for intricate carvings and less likely to over cut your design. If you have kids helping, please use the sawing method. I love the drill for perfect circles and some geometric designs.
Simple geometric designs repeated around the fruit, somewhat like an Easter egg, can be quite stunning in an engraving. Easy circles drilled in concentric fashion, or even randomly, is very little effort for big effect. Consider putting your house numbers or just eyes on your squash. Simple folk art can be stunning on a gourd. Of course, we all love the scary faces so include some of those too!
Combine several different types of squash for various effects. A Turks Turban makes a great 'hat' for a larger squash. Little Sweet Dumplings can trail off the steps or around the porch for added effect. If your squash will be displayed in front of a wall, consider cutting a back design to throw a shadow on that wall like a couple of bats flying. Dry ice scattered around gives that nifty smoky effect.
Now that you have your squash ready, use votive candles to illuminate your designs. A simple way to light a votive is with a long piece of uncooked spaghetti. Light it and then use the length of the noodle to easily reach into those carvings. A barbaque lighter also works well. Happy Halloween!
Both Sylvia Riley & Susanne Bargel are contributors for EditorialToday. The above articles have been edited for relevancy and timeliness. All write-ups, reviews, tips and guides published by EditorialToday.com and its partners or affiliates are for informational purposes only. They should not be used for any legal or any other type of advice. We do not endorse any author, contributor, writer or article posted by our team.
Sylvia Riley has sinced written about articles on various topics from Lose Weight, Aging and Fitness. MIRACLE SUPERFOODS:MANIFESTING SECRETS:. Sylvia Riley's top article generates over 14800 views. to your Favourites.
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